Recipe for 16 tortillas (approx. 4” in diameter)
1.5 Cups Natural Cassava Flour (Anthony’s Premium or Otto’s preferred)
½ tsp Fine Sea Salt
Mix together in a medium size bowl, using a fork.
Add 4 Tbsp. of Olive Oil to the bowl, and mix lightly with the fork
Measure 2/3 C. Warm Water, add gradually to the flour/oil mixture.
Turning the bowl while gently mixing in with the fork. The dough should begin to stick together, and all of the dry flour mixture should be easily combining into the dough. If the dough is dry and crumbly, add up to 1/3 C. more of warm water, adding a little at a time.
When dough begins to clump together, remove the fork, and finish mixing with your hands. Make sure the dry flour gets mixed in well to the dough. Form a Ball and let rest in the bowl.
Lightly coat the inside of large cast iron skillet or griddle with olive oil, wiping out excess with a paper towel. Heat the skillet or griddle to medium heat level, just before the oil would begin to smoke. If it gets to smoking, turn the temperature down just a bit.
When the skillet is hot, form a ball of dough about the size of a golf ball, flatten slightly between your palms. Place between two 8” pieces of parchment paper. Roll out to a 4 inch circle, rotating the paper so that you always roll from the center out to the edge. Strive for fairly even thickness throughout the tortilla.
Place the flattened circle in the hot skillet, and move on to making another tortilla. Usually the first is ready to flip when you have the second one done, (~1.5-2 minutes) if the skillet is hot enough. The underside should get lightly browned in spots, and the top will look a little puffy when it is ready to flip.
Nutrition: 1/16 of recipe = 1 tortilla = approx. 70 calories total, with 30 calories of fat (3.4 gm) and 40 calories of carbohydrate (10 gm). Each tortilla is approx. 1 gm of fiber and 5% of your iron rda.
There's still time over the next few weeks to make a visit to your local Farmer's Market. I've been kicking off the fall season with a bounty of fresh vegetables! Last week I returned home with my little re-usable tote bag stocked with baby bok choy, green beans, and red and white radishes.
I had an incredible time turning these fall veggie staples into a delicious dinner for me and my family. Of course, step one was laying these beauties out on the cutting board...
Step two was diving into the actual prep. As a kid, I used to spend time in the kitchen with my mom, helping her prepare dinner for my dad and my six siblings. We grew green beans in our garden each year, and they were a staple of many of my mother's dishes. I have a lot of memories of snapping beans while she handled the more major tasks. So, while we have a slightly smaller crowd to cook for, I asked my youngest son to help me out by snapping the ends off of the green beans and slicing up a few of the radishes. Making our dinners a family affair makes the prep go quicker and turns a necessary activity into a chance for us to spend time together. Plus, the kids get to learn valuable skills along the way!
Deciding what to cook was a cinch, because I knew I wanted to incorporate all the veggies we'd picked up, and to have a little protein and fresh fruit in there to boot!
After we had everything chopped and ready to go, we got to work. For me, fall is the season of skillet cooking! I started off by taking my baby bok choy and placing them in a hot skillet sprayed with sesame seed oil. The sesame seed oil gives veggies a rich, nutty flavor, without adding a lot of sodium or extra calories. I quickly pan seared my bok choy, and then placed them, along with the green beans I'd just finished steaming, together on a baking sheet. I put the oven at 375 degrees and roasted both vegetables until they were crispy and tender.
The final piece of the puzzle was my fresh fruit! To add some extra sweetness and tang to this dish, I grabbed a bag of frozen mango.
Frozen mango is like a cook's secret weapon. It's delicious on any dish, and catapults your meal to the next level. To complete this dish, I pan cooked the mango, sautéing the frozen cubes with a little bit of balsamic vinegar. This trick brings out the flavor of the mango, and creates a delicious sauce that you can drizzle over the rest of the meal for an added zing.
When this step was done, I put everything together in a bowl with some baked chicken. It was easy, fun, and absolutely delicious. Because my family is crazy for radishes, we sliced those up and munched on them raw with our meal. But, if you're a little less eccentric, those can be cooked right alongside everything else.
The whole cooking process, from tote-bag to dinner table, took about half an hour.
I hope you'll all take advantage of this seasonal chance to spice up your cooking, and add a whole bunch of fresh, locally grown vegetables. Nothing beats cooking healthy with the people you care about. Happy Fall!
Staying Hydrated. What's at Stake:
Your hydration affects almost every aspect of your body's functions. Comprising a whopping 60 percent of your body weight, water helps transport oxygen, fat and glucose to your working muscles, regulates your body temperature, digests food and eliminates toxins. Besides water, certain fruits and vegetables also fulfill your fluid requirements, in addition to providing healthful nutrients such as vitamins, minerals, fiber and protein. Studies have proven that people who are consistently well-hydrated throughout their life live longer - YEARS longer - than their less water savvy counterparts.
Watermelon contains about 92 percent water per volume. Researchers have found that eating a serving of watermelon after a workout may help you hydrate twice as effectively as a glass of water. This is because the water-rich fruit also packs natural sugars, amino acids, mineral salts and vitamins that are lost in exercise.
Grapefruit boasts a remarkable 91 percent water per volume, making it about as effective as watermelon in the rehydration department. A serving of this fruit has been shown to hydrate you more effectively than water or sports drinks, replenishing your body without all the artificial colors and flavors commonly found in sports drinks.
Peaches hit the scale with about 88 percent water per volume, and they have the added benefit of being exceedingly portable. It's not hard to throw a peach in with your lunch and much on it at the office. Just be sure to bring a napkin! Peaches pack many of the same benefits as watermelon and grapefruit. Their high water content makes them low in calories but high in terms of the "feeling of fullness" that they provide. Even better, peaches are chock full of vitamin C and nutrients that promote healthy skin and reduce anxiety. In fact, peaches are often known as "the fruit of calmness."
TIPS: Looking for a few more water-packed options? Check out strawberries and cantaloupe!
Cucumbers hold an impressive 96 percent water per volume. If you're really looking to bump up your hydration, consider putting this vegetable together with a high-water content fruit. Cucumbers and watermelon make the ultimate hydration power couple.
Celery is the often touted veggie when it comes to minimal calories, but it might be more appropriately known as the rehydrator. Celery is composed of roughly 95 percent water, filling you up without weighing you down. A serving of celery (bonus: you can pretty much eat as much as you want here) can get your body's water systems moving again. Not a fan of celery? You can swap this veggie out for zucchini instead. Both have equal water contents, and their own unique health benefits.
Radishes also bring an impressive 95 percent water per volume to the table. On top of that, these veggies boost the immune system, support the health of connective tissue, blood vessels, and teeth, and protect against cancer. If you're worried about the spiciness of radishes, fear not. All you need to do is place these beauties on the grill, roast them in the oven, or add them to a soup. Cooking radishes brings out the texture and the nuttiness of the vegetable. Check out our recipe from this week here!
TIPS: Still not seeing something that wows? Go for lettuce, green and red cabbage, cauliflower, eggplant, peppers, spinach, or broccoli. All of these veggies are high in water and filled with good-for-you nutrients.